personal trainers new york

Getting flat, sleek abs isn’t always easy.  However, the results you can achieve through hard work and determination are often well worth it!

For starters, no one is ever going to see your abdominal muscles if they are buried under a layer of fat. Therefore, if you have extra weight that you need to lose, you will need to shed those pounds before your ab muscles can truly be seen.  The best way to lose weight is to focus on eating foods that are low on the glycemic index such as salads, vegetables  and lean proteins .  Also making sure that you eat at least 5 small meals throughout the day is a good way to keep your metabolism reving. 

You should also try to rev up your cardiovascular exercise routine.  A good way to do this to help maximize weight loss is to mix up the intensity of your cardiovascular workouts.  For example, if you have been doing your cardio at the same intensity everyday, let’s say at 40%-50% ,  try including some interval training on some of those days, alternate between high and low intensity 40%-80%, this will work wonders to help rev up your metabolism plus help you burn more calories in a shorter period of time.

Also, if you haven’t started a strength training regimen yet, now is the time to start.  This is because doing any type of resistance training is also a great way to get those metabolic fires burning.  Since you’re specifically trying to get your abs looking better, you will want to be sure to incorporate abdominal exercises into your workout routine.  Even if you still have some weight to lose, you’ll want to start doing your abdominal exercises right away.  That way, your abs will just be waiting to be revealed shortly after the extra weight comes off!

Perhaps you are a novice and not that knowledgeable on how to create an effective workout regimen.  If this is the case then one of our personal trainers here in New York City could be of great assistance to you.  They can work with you to create a workout routine that works well for your busy lifestyle while also taking your current fitness levels into account.

Keep doing those workouts and be careful about your eating habits, and I’m sure you’ll be seeing great looking abs in no time at all!

How to Tone Inner Thighs

For starters, the whole concept of “spot reducing” is largely a myth. Unfortunately, as much as we would like to be able to do this, we can’t just magically lose fat from just one particular area. However, it is possible to lose weight and lose fat from all over your body, including your thigh area. In order to do this, cardio exercise is an absolute must! If you have already been doing cardio workouts and still aren’t seeing slimmer looking thighs, try increasing the frequency of these workouts. If for example you’re currently doing cardio three to four times a week, try bumping up the intensity on one of those days by doing interval training. Just making it a little bit tougher on one of those days can make all the difference!

There are also toning exercises that you can do to help your thighs look skinnier. For example, doing squats and lunges on a regular basis is a sure fire way to slim your thighs down. For those of you who have taken ballet, you’re probably familiar with plie squats. This particular type of squat is especially effective at targeting the inner thigh area. Holding dumbbells in your hands while you’re doing your lunges is great if you’re able to manage it. This is because the added resistance will often help to enhance your results. It is best to do your toning exercises no more often than every other day. You definitely don’t want to do your thigh toning exercises on an every day basis, as your muscles need a little time to recover in between workouts. This is very important both to help prevent muscle soreness and injury.

I wish you the best of luck. With some hard work and determination, I bet you’ll be seeing slimmer, shapelier thighs in no time! Soon, you will love what you see every time you look in your full length mirror!

Healthy Benefits of Personal Training in NYC

Motivation

Motivation is one of the largest struggles encountered when trying to improve your fitness on your own and it is the primary advantage of personal training. This is also why many people exercise with a personal trainer. When someone expects you to be there that makes workouts more enjoyable, there is much less reason to stop. A personal trainer will provide a powerful motivational force in your routine, giving you incentive and responsibility when it comes time to exercise.

Efficiency

Anything you do that you don’t need to, or that there is a better way to do, is a loss of efficiency. Also, focusing on areas you don’t need to work on instead of areas that need work is a waste of effort. Personal training can both reduce wasted time, while increasing the gain in fitness.

Knowledge

Do you know exactly how each workout helps you? Or what areas you need to work on the most? Even if you don’t want personal training long-term, just spending a few months with a personal trainer can vastly improve your knowledge of exercise, giving you a very long-term gain for a short-term investment.

Customized Program

Personal training will also provide you with a fitness program designed just for you, as a trainer can evaluate your fitness level and tell you exactly what aspects need improved, and what you can do to improve. Also, if you want to do something specific, such as play a certain sport, a personal trainer who specializes in that field will be able to provide you with a workout tailored to your specific needs.

Shedding those last few pounds can be torturous. Getting toned for summer is exhausting. Working with a personal trainer at a private personal training gym in NYC is a great way to stay on track. Trainers know how to optimize your workout to meet your individual goals. They know how to match targeted exercise techniques with diet and nutrition to help you slim down, bulk up, and anything in between.

A good personal trainer can also act as some of that much needed moral support. Getting fit can be tough, and whether you are looking to lose more than 100 pounds, or just a couple inches, having someone to cheer you on is important. With a personal trainer by your side to motivate you while working out and encouraging healthy habits, the mental stress of fitness is greatly reduced.

One of the most important reasons to find a personal trainer is safety. A trainer can show you how to optimize your workout and to do each exercise properly and safely. If you injure yourself during a workout, you are much less likely to follow through and achieve your weight loss or fitness goals. Staying healthy through your fitness program, with the help of a personal trainer in New York City, is the best way to improve the chances that you reach your fitness objectives.

Personal trainers can help the obese lose weight and to stay motivated for their health. Athletes can stay injury free with the help of a knowledgeable personal trainer while continuing to increase their strength and agility. Workout buffs can remain focused on their goals with the encouragement of their trainer.

Personal training really is for people of all fitness levels. Whether you just need some encouragement, or maybe some high energy motivation from a highly trained fitness professional, you can reach your personal health and fitness goals. So what are you waiting for? Make an appointment to come in for an introductory personal training session at our gym and we’ll match you with one of our top notch a personal trainers. Get started down the road to a trimmer, fitter, healthier you.

Girl with Abs

1. Better breathing

Not only is breathing important, but proper breathing is equally important. Your transversus abdominis muscle (TVA) is linked to the diaphragm. So after strengthening your core muscles, you greatly boost your ability to inhale and exhale completely. And the more oxygen your body intakes, the better all of your body’s systems will function during a workout.

2. Recreational activities will be more enjoyable

Whether you enjoy skiing, surfing, cycling, or running, core exercises will improve any sport that requires flexibility and aerobic routines. That’s because these exercises improve your balance, flexibility, coordination, and breathing. The bottom line is that your endurance and sports skills will improve.

3. Less frequent lower-back pain

Lower-back pain is a relatively common occurrence in everyone’s life. This usually happens after placing too much weight on the lower back, or applying it too quickly. But by strengthening your core muscles, your lower back will become better suited to bear heavy weights. When you have stronger core muscles, your spine will move more freely, thus reducing the frequency of lower-back difficulties. With the help of a certified personal trainer in NYC you can add the right exercises to your workout regimen to help prevent such problems.

4. More strength

In the old days, you’d wear a weight belt in the gym, in order to do exercises such as deadlights, shoulder presses, or squats. The function of the weight belts was to support your core muscles as you did an array of exercises.

However, that was before we knew about core exercises. Through a personal training program in New York City with a personal trainer that is knowledgeable in these areas, you can add the right core exercises to your exercise program, to strengthen the original “weight belt”: core muscles. Your core muscles, such as the TVA can replace those ancient weight belts, supporting your body the natural way.

5. Your flexibility will increase

You may be thinking, “What do deep abdominal muscles have to do with flexibility?” Core exercises stabilize your lower back, which in turn can improve your body’s flexibility. That’s because your ligaments and muscles can move in their full range of motion. This improved flexibility will reduce pressure and tension in the muscles of the lower back. A personal trainer can help to choose the best core exercises to improve flexibility.

So there you have it! Core exercises should be an integral part of your exercise routine, because they give your deep abdominal muscles a workout. Personal training with a personal trainer in New York City can help to determine which exercises and how many sets would be right for your particular workout. By strengthening your stomach, you also strengthen your workout!

To learn more about our private personal trainer services in NYC and our special introductory offer and free gym membership click here.

Personal Training in New York City

Are you counting your calories? We often hear about calories regarding diets and various foods on the market. However, the counting of calories should just be the beginning. When you start a program of dieting and exercising, it’s important to track the calories properly.

Calorie Basics

Firstly, you know that dieters want to reduce their calorie intake, but what exactly is a calorie? Calories are units that you use to gauge how much energy value a food has. You can obtain calories from four sources: alcohol, carbohydrates, fats, and proteins. However, you should be aware that alcohol and fats have a much higher density of calories, than carbohydrates and proteins do.

So, the Question of the Day is: how many calories do you need daily? In most cases, you need about 2,000 calories per day, though this figure can vary. However, to determine more accurately the quantity of calories you need daily, consider three factors: your Basal Metabolic Rate (BMR), the amount of energy that you use during physical activity and exercising, and the thermic effect of food. However, you can use some basic exercise weight loss formulas to make the calculations easier:

* If you are sedentary: (weight * 14) = estimated calories per day

* If you are moderately active: (weight * 17) = estimated calories per day

* If you are very active: (weight * 20) = estimated calories per day

While “sedentary” speaks for itself, “moderately active” includes 3-4 weekly aerobic sessions, and “very active” involves 5-7 aerobic sessions weekly.

Quality and Not Just Quantity

However, when following a fitness program, it’s just as important to focus on the quality of calories that you intake, rather than just the quantity of calories. While soft drinks and junk food are high in calories they’re mostly “empty calories,” meaning that the calories contain no nutritional value. Such calories will make you feel full, but you’ll be running on empty soon.

So how should you meet your daily calorie intake? If you’re following a fitness program, it’s important that your nutritional plan includes a diet that is moderate in protein; and includes many vegetables, a low-to-moderate amount of fat, and a low amount of starchy carbohydrates. This distribution of calories will help you to burn fat while developing muscles. With the help of a personal trainer in nyc you’ll also look and feel fantastic!

Burning Fat AND Pounds

Speaking of fat, a direct correlation exists between calories and fat. When getting into shape, it’s important to focus on burning and fat and building muscle, rather than simply losing weight. A gain or loss of 3,500 calories will respectively result in a gain or loss of roughly one pound of fat. To get into shape, you’ll need to minimize your fat intake while maximizing your fat burning. For instance, devouring a bacon double-cheeseburger after performing cardiovascular exercise would be quite counterproductive.

So there you have it. When following a fitness program, calories (and other stuff) count!

1. They can personalize your exercise program

A certified personal trainer in Manhattan NYC, can create a perfect exercise program for you. He or she will take into consideration several factors. That includes your lifestyle, your current health, and your objectives for the program. For instance, if you are exercising to recover from an injury, a personal trainer can include the right type and sets of exercises for you to perform. Your trainer is a man (or woman) with a plan. That plan is to achieve the best results in the shortest amount of time.

2. They will make your exercises more effective

Including the wrong exercises, the wrong sets of them, or the wrong order of exercises, can impact the effectiveness of your workout.

3. They can motivate you

Even if you are an extremely self-motivated person, there will be times when you simply don’t feel like going through your workout regimen. On the other hand, a private personal trainer in New York City can help you to stick with your exercise program. A personal trainer in NYC can help to motivate you to while you perform your exercises, and also to live an overall healthy lifestyle.

4. They can provide assistance to new exercises

If you are new to exercising, then it is highly advisable that you have a personal trainer. He or she can create a simple yet efficient workout routine that is perfect for you. Having the assistance of a personal trainer can prevent you from quitting right after starting.

5. They can help you to exercise safely

A personal trainer can observe the form that you use, and can then provide unbiased feedback about your strengths and weaknesses. When focusing on your exercises, it’s very easy for you to not notice (or ignore) slight changes that your body undergoes when exercising. Thus, a certified personal trainer in Manhattan NYC can instruct you about doing certain exercises more or less frequently.

6. They can improve the mechanics of your workout

It’s not only important to do the right exercises, but also to do them correctly. This is true whether you want to improve your strength, agility, or endurance. A personal trainer in New York City can carefully observe you performing your exercises, and then provide feedback about how to perform the exercises better—technically speaking.

Whether you are a novice or expert at exercising in Manhattan NYC, you should consider securing a personal trainer. Make sure to take your exercising personally!

Our certified personal trainers in Manhattan can help you achieve your fitness goals at our Manhattan fitness center located at 1335 Avenue of the Americas, at your home, and on the road, using strength training and conditioning techniques that you can practice on your own without bulky and expensive equipment. To learn more about our personal training services in New York City and our free gym membership, click here.

Life can be stressful, and there are many unhealthy ways to combat stress. Instead of eating or drinking your way back into happiness, people under stress should think of positive ways to relieve this built up tension. One of the best ways to relieve stress is by getting a professional massage.

A massage spa will be able to give you the massage treatments that you need. Those that work at the spa can recommend the best type of massage for your situation. The benefits of receiving a massage are physical as well as emotional. A massage can open up blood vessels for better circulation, relax tensed muscles, increase the overall blood supply to muscles and organs for more efficiency, and increase the elimination of toxins and waste from the body.

A massage can also improve a person’s emotional well being. Massages feel great and can make a person temporarily forget their problems of the day. Quiet music or incense may also be requested during the massage for a deeper level of relaxation.

If you have never gone to a massage spa before, getting that first massage may make you nervous. But you can expect complete professionalism and courtesy from a spa that hires licensed massage therapists. Before the massage you will be asked about any medical conditions that could benefit from or hinder the massage process. This information can also be used to determine what type of massage you need. Then you will be shown the massage room and given a sheet that covers most of your body. The masseuse will then return and begin the massage. This process will take anywhere from 30 to 90 minutes.

If you enjoy that first massage additional appointments can be made. Most massage therapists recommend that a person receive a massage every 4 to 6 weeks. If stress is a large part of you life, a massage may be needed at shorter intervals to keep the stress from building up. No matter how often you need to go, getting a massage is worth the time and effort to relieve stress, improve circulation, and have a better chance of fighting stress in the future.

The direct physical benefits of massage can be seen in almost all of the body systems. The lymphatic system, which carries waste away from the organs, doesn’t operate like the circulatory system, but rather moves lymph through contractions of the skeletal muscles. Since massage focuses on manipulating the skeletal muscles, it can help to cleanse your body by stimulating the lymphatic system. Massages are also an important tool for increasing circulation, helping to nourish every cell in the body.

Regular visits with a qualified therapist provide a gentle, impact free way of improving muscle and joint flexibility, which can be especially useful for older or injured individuals unable to perform high-stress exercises. It is recommended that athletes get regular massages, as they can alleviate and prevent muscle injury and spasms. For those suffering from chronic pain, arthritis, sciatica, or other chronic conditions, massage offers a great method of pain management that is an alternative to drugs. Not all conditions can be improved by massage, and in some cases it is not recommended, so it is important to call the spa and speak to a therapist ahead of time.

Going to a spa that offers massage services along with other relaxation services can be especially beneficial. Having other spa treatments, especially saunas, can help deepen relaxation and maximize the positive benefits of massage. Just remember that going to the spa for a massage is far more than a luxury; it can be a great part of anyone’s wellness plan.

Please visit our massage services page or contact our Fitness Center and Spa at
212-261-5903 to book your massage today.

Because lifting things improperly can easily strain the back, follow these lifting tips:

1. Begin close to the object.

2. Stand with your feet apart, one foot slightly in front of the other and toes pointed slightly outward.

3. Bend your knees and squat.

4. Lift straight up (do not twist your torso!) and bring the object close to your body.

Aside from lifting incorrectly, many back strains result from poor posture. You could walk while balancing a book on your head, or practice these good posture tips:

1. Without locking them, keep your knees shoulder-width apart.

2. Slightly tuck your chin in.

3. Keep your shoulders back.
In our busy and hectic lives, we can easily succumb to poor posture or forget how to lift correctly. Hopefully, these body mechanics tips will help you move intentionally – and spare your back from being strained.