blog #110 Music for motivation

Last week DJ ChaChi posted "Fashion Indie Volume 1" as a free download on his website. I highly recommend listening to his mixtape while working out in order to finish your run/lift with an increased intensity.

I am also a huge fan of Girl Talk's "All Day" album which is also a free download. 

blog #105 come check out my new Fitness Class

Come check out my new fitness class Abs and Butt on Tuesdays and Sundays

where: Method Fitness
cost: $15 dollars tuesday's class (this months special), $25 dollars Sunday's class
location: 201 E. 67th st. 
schedule: 




Tuesday 6-6:55pm Abs and Butt
Sunday 10-10:55am Abs and Butt

blog #103 tips from my guest speech

I was asked to be a guest speaker at John Jays "Topics in Health" course this evening. In addition to walking students through a couple workout routines I have composed a "tips sheet" for reference. 

Tips for how to do exercise anywhere

Section I: How to get started with an exercise routine

1.     Ease into it, small steps help you reach bigger goals.

2.     Exercising for 10 minutes twice a day is equivalent to the recommended 20-30 minute exercise session.  It is easy to work up to 30 or more minutes per session by splitting the sessions into three 10-minutes sessions per day.

3.     Set goals and objectives for what you want to achieve.

4.     Hold yourself accountable.

5.     Map out a plan.

6.     Make your nutrition and workout plan work together.

7.     Find a workout partner.

8.     You don’t need a gym to be fit; these quick workouts will show you how to do exercises anywhere at any time.

9.     Balance your routine. A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.

Section II: How to stay motivated once winter hits

1. Be prepared by checking the weather.

2. Wear weather appropriate clothes.

3. Stay hydrated.

4. Make a plan and update it.

Section III: 10 exercises that can be performed anywhere

1. Triceps dip on a chair or bed

2. Squat onto a chair

3. Stair climbing uphill (stairs at home or outside)

4. Cleaning/scrubbing

5. Carrying heavy groceries

6. Walking briskly around the city

7. Wall squats (holding for 30-60 seconds)

8. Wall push ups

9. Wall stretches

10. Downward dog

Minimal equipment like a jump rope, a yoga mat, or a medicine ball can make a big difference in your routine. Without equipment you can still get a great workout by incorporating more advanced exercises such as:

pushups, squats, lunges, triceps dips and  pull ups

Summary of workouts taught in class:

With equipment:

1. Jumprope 
2. Medicine ball raises
3. Squats holding the medicine ball
4. Yoga with a yoga mat

Without equipment

1. Pushups (on knees first or on toes)
2. Squats with hands on hips or reaching forward (check your form out in the mirror)
3. Lunges alternating legs
4. Jump rope without a jump rope
5. Walking 
6. Yoga without a yoga mat

A note on stretching for flexibility…

·      Stretching should be incorporated into any fitness routine

·      As we work muscles, stretching is necessary for continued flexibility, growth and repair of those muscles.

·      Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally.

·      Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.

Reasons to stretch every day

•               Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

•               Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.

•               Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

·      Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.

blog #91: Lululemon’s complimentary yoga class

This past weekend I finally made it to a free yoga class at Lululemon on E. 66th and Third Ave. This isn’t just a one-time free class -- it’s offered every weekend, so I encourage anyone who lives near a Lululemon location to check out the schedule at their local store.

What is Lululemon?

Lululemon’s first studio, a store offering athletic apparel, opened in 1998 in Vancouver. There are now more than 100 locations in the U.S., Canada, Australia, China, and more.

Check out their manifesto. 

The Yoga Class

The class was offered inside the clothing store, and the space was neat and tidy. Mats were laid out among the clothing displays. The class was overcrowded (it’s free, after all), but the instructor was great . The class was a level 1 vinyasa class so beginners were welcome as well as more advanced yogis. The instructor did a good job at demonstrating various levels of the poses.  The room was packed with practitioners of all levels from beginners to. There were also a handful of men in attendance. Overall, it was a good experience.

Read more about yoga on Lululemn’s site or check this out

blog #57: extreem gym mission statements defined: midcity gym and tanning vs. planet fitness

I just had so much fun with my "mission statement" post a few days back that I decided to compare two more facilities:
bodybuilding gym (midcity gym)
anti-bodybuilding gym (planet fitness)

Midcity gym and tanning (where I bring private clients to train)

planet fitness (I have never been to a planet fitness, but I interviewed a former member who is an athlete for this post. There is a planet fitness in Queens and Harlem here in NYC)

Midcity Gym and Tanning

"the last real gym"

Planet Fitness

"Judgement Free Zone® where a lasting, active lifestyle can be built."

So what does this mean? Bodybuilders arn't welcome at Planet Fitness, but they should hurry (but not to fast because true meatheads don't do cardio) on over to Mid city for a weight gainer shake which has about 10,000 calories. GROSS. Oh after the shake they should partner up with a spotter (who doesn't use one of those?) and get to the big three: deadlifts, squats and bench press. I do advocate the big three, but not the weight gainer shake. This is a very unique gym, and the point I am stressing is that it's crucial to understand your environment before you sign up for a gym-or even work out there. Save time by reading the mission statement. 

So whats up with planet fitness? 
I consider planet fitness to be like a Lucile Roberts type of gym from the mission statement, member feedback and the website. After interviewing a former member and athlete here is her response about plant fitness:

" The No Judgment Zone" statement is an oxymoron. Planet Fitness certainly does judge. They hold anyone who wants a really serious work out in contempt. The notion of someone pumping iron and at a very heavy weight is why most people go to the gym. We aren't there to look pretty, we are there to get fit so when we leave the gym and are in our normal settings, we DO look, we are, healthy, pretty, fit, strong, etc. Finally, the turn around from a standard, weight lifting gym (which, of course, included classes and aerobic machines) to this Planet Fitness not only judged the former members for their intensity, but took away their membership. Yes! Every former member had to repay to get to use Planet Fitness. This new business refused to honor member ships that were paid ahead, they refused to accommodate these original gym members. I think that is just bad business."-Nancy

bottom line: a goodworkout is possible ANYWHERE it's all about your attitude and comfort level. Where do you feel most comfortable? I take non-bodybuilders to midcity all the time, but we are aware of our surroundings which include: loud thumping weights, groans, dropping weights, snide remarks and smelly, smelly large men who stare.


If any of my readers have visited either gym please comment and share your experiences

blog #48: bleeding, bruising and ass kicking with mauy thai

Last Tuesday at 430pm I agreed to take a Muay Thai class with my friend Becca at Hype gym.


this class was lead by Darrly the creator of Meridian Touch

The class was awesome!  I left class bleeding, sweating and partially bruised, but I had a great workout and (almost) the whole time I was smiling! 


It was a small class consisting of my friend Becca, me and this huge man with multiple tattoos named Bruno. Darryl set the tone by playing metal music to keep our motivation level high which worked. 

We did:
cardio interval drills 
contact drills 
Push ups and partner clap push ups
squats on our toes
leap frogs 
sliding plank exercises (shown below)

We partnered up for contact punches and kicks while alternating the drills listed above.

In martial arts there are two forms: hard and soft. Soft form
soft forms philosophy is derived from pure yin and it tends to yield force where Hard technique meets force with force, either by directly blocking the technique with a head-on force or by cutting through at an angle with one's own force. 

so what is mauy thai?

mauy thai is a form of HARD martial arts. 

• Muay Thai practitioners calcify their shins in order to hit harder, overpower blocking techniques, check incoming kicks, and attempt to break the bones of their opponents. 
• Muay Thai is referred to as the "Art of Eight Limbs" because it makes use of punches, kicks, elbows and knee strikes, thus using eight "points of contact", as opposed to "two points" (fists) in Western boxing and "four points" (hands and feet) used in sport-oriented martial arts.

Darryl started the class with a ritual which was to stand in a line and bow followed by taking a boxer stance with your guards up. We ended class with this same quick practice. This ritual reminded me of traditional yoga classes which start with an om or a chant, and end with shavasana (shown below.) I respect practices that are spiritually bound, and i recognize the deep roots within this martial arts practice. 

so now you try! You don't have to be a member to check this class out. Call hype for details