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 #56: Yoga teacher training in India

My friend Becca is leaving for her trip to India the 10th where she will live in an ashram and practice/learn yoga all day long for 6 weeks with Yoga Point teacher training.

why? Upon completion Becca will be certified in yoga education
where? Vishaw Yoga Darshan (situated in the mountain range of Sahyadri)
what will they feed her? pure vegetarian food is served in accordance with yogi lifestyle. 

• In addition to learning about meditation and principals of yoga Becca will learn more about Ayurveda (the Indian traditional science of healthy lifestyle and herbs)

I read on the website that complete silence is maintained in the dining room during meals. The "Eating Guidelines" clearly state that talking while eating is forbidden. 

here is the daily schedule of Becca while she is in India:

05:00 am Wakeup Time
05.45 am to 06.00 am Mantra Chanting
06.00 am to 08.00 am Yoga Practice (Asana & Pranayama)
08:00 am to 09:00 am Karma Yoga (Selfless Service)
09:00 am to 09:30 am Breakfast / Snacks
10:00 am to 10:45 am Yoga Nidra / Theory lecture I
11:15 am to 12:00 pm Theory lecture II
12:15 am to 01:00 pm LUNCH
01:00 pm to 03:00 pm Resting Time (Self Study)
03:00 pm to 03:15 pm Herbal Drink
03:15 pm to 04:00 pm Theory Lecture III
04:30 pm to 06:30 pm Yoga Practice (Asana & Pranayama)
06:30 pm to 07:15 pm Free time
07.30 pm to 08:00 pm DINNER
08:15 pm to 09:00 pm Sanskrit Training / Meditation / Yoga Songs (Bhajans) / Group Discussions / Question Answer sessions / Satsangs.
10:00 pm Bed Time




I can't wait to pick her brain when she comes back!

blog #55 shopping for a gym? Check out the mission statements first!

A mission statement is a formal short written statement of the purpose of a company or organization. The mission statement should guide the actions of the organization, spell out its overall goal, provide a sense of direction, and guide decision-making. It provides "the framework or context within which the company´s strategies."

what does your gyms mission statement say ? What do you want your location to represent? Is your gyms mission statement representative of you and your goals?

I currently work for gravity fitness spa as a fitness instructor, but I use to work for equinox as a personal trainer over a year ago.

equinox was voted "AMERICA'S HEALTHIEST GYM" BY HEALTH MAGAZINE (whatever that means)

gravity has been consistantly rated one of the "10 best gyms" by various national publications.

Both gyms are high end facilities where celebrities workout regularly (gravity is located inside of le parker meridian hotel in midtown.)

mission statements:

equinox :

"its not fitness. its life"

gravity:

"your workout. not your life"

What do these statements mean to you? Which one is more appealing?

gravity:

equinox:

blog #54 balance your diet: lose weight with the Ayurveda practice

Ayurveda is known as Alternative Medicine here in USA and other parts of the world

Ayurveda focuses more on healthy living than treatment of diseases.

The word 'Ayur' means life, while 'Veda' means Science.

This practice is a 5000 year old approach to health based from India.

four taste 'primaries', referred to as the basic tastes:

sweetness, bitterness, sournessand saltiness and umami (which is described as savory from meat, cheese and mushrooms.)

In Ayurveda, foods are classified into six tastes -

sweet, sour, salty, bitter, pungent and astringent.

According to Ayurveda, when we are in balance, we automatically desire foods that are good for us. Wow that sounds like a great way to maintain or lose weight!


 I subscribe to Yoga Journal which regularly prints articles relating to this wholistic practice based from India. Check out their articles to learn more about the connection of Ayurveda and yoga.

blog #53 "calories are so bad!!"

I HATE when people say "calories are bad." Calories are neither good nor bad they are simply a unit of measurement. Calories in surplus attribute to weight gain, and calories in deficit attribute to weight loss. BUT CALORIES ARE NECESSARY FOR LIFE FUNCTION.

• a burger has a higher amount of calories then a carrot. Do you know how many calories would be a in burger? Carrot?
• carrot one medium=25 calories
• burger big mac from mcDonalds=485 calories

what is a calorie exactly?

• unit of energy
• unit of heat
• 4.184 Joules =1 gram calorie (based on one gram of water)
• 1 calorie is equal to 1 kilocalorie (kcal) or 1000 gram calorie (based on one kilogram of water)
• fats, carbs, protein and alcohol contain food energy

the differing energy densities of foods are shown in this table:

Food component	Energy Density
	Cal/g	kJ/g
Fat	9	37
Ethanol (alcohol)	7	29
Proteins	4	17
Carbohydrates	4	17
Organic acids	3	13
Polyols (sugar alcohols, sweeteners)	2.4	10
Salatrims (reduced energy fat)	6	25

35000 calories =one pound

wow that seems like a lot! well what did you eat for thanksgiving? How many thanksgivings did you eat? How many xmas parties did you attend? Leftovers....you do the math it adds up.

a preliminary form of measuring calories is through the bomb calorimeter shown below. Its been shown that measuring calories through carbs, protein and fats is a more effective way to measure food energy.

blog 52: Sproutarian ...sprouta-who-ian???

I had no idea what a sproutarian was until I moved into my apartment with my roomates who eat a raw diet. They are both sprout and juicitarians. 


Sproutarian-eats mostly sprouts which are high in antioxidants and nutrients. Sprouts are known to slow the aging process. Different types are: alfalfa, peas, fenugreek, fennel and celery seed. 


juicearian-mainly drinks fresh juice made from organic fruits and vegtables


My roomates harvest sprouts and home, and grow wheat grass.


raw diet= The raw food diet is a diet based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed. Usually 75% of the diet must be raw of living. 





The raw diet is very trendy. What have you heard about the Raw Food diet? Check out this clip.

• nothing is heated over 118 degrees in a raw food diet
• nothing processed
• nothing artificial

check out this clip to learn a bit more about Raw Food

check out this blog to learn more about raw food

blog51: New Years Resolutions?

I read this article called "Aw the heck with it...Why resolutions wont work without resolve." Check it out.

1. Choose the right resolution.

2. Have a plan.

3. Don’t stray.

4. Stay flexible and keep going.

My friend Amy attends my yoga classes at Gravity Fitness, and she writes for Time Out New York. Check out her newest article under the "Spas and Sports" section.

Amy reviews a few fitness classes that she says will 
"whip your double-wide booty—and maybe even your social life—into shape"


that sounds like a good new years resolution to be. Get into better shape and meet people? I'm in.


amy reviews:
Punk Rock Yoga
FitChicNYC
The New York Metro Ice Skating Group
New York F.U.S.E. Dance Fitness Meetup Group
The NYC Flexibility Group

Amy is a friend of mine and I enjoy both her company and fitness reviews so I am going to try at least 2 of these classes through my winter break and then review them on my blog. If anyone wants to come with me....let me know.

.
sidenote: I met one of my best friends Laura who then became my roommate in college from a hip hop class. To this day some of my best girlfriends are women that I met through fitness classes. My resolution is to attend more fitness classes.


goal: attend more fitness classes
objective: try at least 2 new fitness classes a month




whats your new years resolution? what are your goals/objective?

blog 50: fight weakness with strength=henry rollin's essay is inspirational

Henry Rollins is a musician, writer, activist, DJ, and actor. He wrote a really inspirational essay that he posted on his website called THE IRON. This short essay is worth reading.

essay highlights:

nothing good comes without work and a certain amount of pain.

Rollins discoveres a sense of himself

Rollins did something no one could ever take away

he says that working out gave himself a great gift

strength revels itself through character

he speaks of "the iron mind"

he fought weakness with strength

Does working out give you a sense of identity?

"Iron" helped Rollins develop a sense of self. Rollins developed an "iron mind" from lifting. What have you developed from working out? What association do you have with the gym? What drives you to be consistent and make working out/taking care of yourself a lifestyle?

whats your relationship to iron?

blog #49: avoid the "holiday heart syndrome"

A holiday heart is a condition that causes irregular heartbeat in patients who are otherwise healthy individuals. Holiday heart syndrome now most commonly refers to the association between alcohol use and rhythm disturbances. 


what causes it?
stress
dehydration
alcohol-moderate amounts or binge drinking
marijuana
bing eating


symptoms?
rapid pulse
irregular heart beat
palpitations


my medical nutrition therapy professor who use to work at presbyterian hospital as a dietitian told our class that due to this condition every year the same group of people came to to hospital after the holidays (like thanksgiving and Xmas.) My professor said that many of the patients had preexisting heart conditions, and that they overeat/drank which caused palpitations so the patients were rushed to the hospital for a week of IV Lasix. 

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 

blog #47: free music downloads

Many of the participants in my fitness classes have asked questions about my playlists, so today I will share my FREE sources. I play a lot of different mixes in my cardio/sculpt classes, but a few of my favorites are dj chachi and dj trip.

check out Dj Chachis page. His mixes are all free downloads (Mur mur mix from this october is a favorite)


Dj z-trip was voted "best dj in 2009." I really like how he mixes old rock songs into his albums. To get a preview of his music check out "nirvana lounge act" under singles. Again ALL albums listed on that link are free downloads. I like ztrip "get back"

t me know what you guys like.....

blog 46: maximize your caloric burn with interval training

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.


still dont get it?
interval training alternates HIGH intensity exercises with LOW intensity exercises. 
(The intensity, duration and frequency vary per person, per goal.)


length and speed of each interval can be modified per person per workout (this means almost anyone can customize this workout for their needs) 


why is interval training so important?
interval training utalizes both anaerobic and aerobic systems in the body.
aerobic=walk or run for a lenthg of time
anaerobic=short burst of energy like sprinting, lifting heavy objects or jumping
UTILIZING BOTH SYSTEMS ENHANCES YOUR FITNESS LEVEL




so whats an example of interval training at the most basic level?
training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.


what about a more intense version of interval training?
Intensity of the interval depends on your goals and abilities


If you have started experimenting with interval training while walking (by adding in jogging/running) and now you are ready to increase the intensity then try this:


jump rope for one minute
walk on treadmill for 2 minutes at a moderate speed with a high incline (levels differ per person)
jumping jacks for 40 seconds
row machine at moderate pace for 1.5 minutes



I use interval training for ALL my clients, and depending on their abilities and energy level I vary the routines because eveyone is at different levels. Its important to challenge your body, and when you feel like giving up or not working for so long, or so hard on the treadmill remember that thats when it counts the most.


BE CONSISTANT, STAY MOTIVATED,  and SEEK HELP/SUPPORT because its out there. Dont give up. 

                                                            exhaustion is expected

blog 45: eat beans and lower your sodium intake: RINSE, RINSE, RINSE!

Beans are considered legumes which can be heart-healthy and an excellent low fat source of protien. 

examples-
lentils (yummy)
split peas
black beans
chickpeas
kidney beans
navy beans

lentils (shown above) are an excellent source of protein and can be used to bake soups, vegetable burgers and other dishes that are low in fat.

"conveient, inexpensive, versatle and nutritious, dried beans are a staple in many cuisines." says the Calorie, carbohydrate, and cholesterol directory by Martha Schueneman.

Dried beans are cheap and low in sodium but they require soaking (usually overnight) before you can boil them for consumption. I recommend preparing legumes this way but many of us "dont have time."


so that leads me to my topic today-how can you consume legumes without soaking overnight?
the canned form is good, cheap alternative (but it is far more expensive then buying in bulk and soaking overnight.)

here are some tips in order to ensure that you are consuming the canned form in a correct way:
1. RINSE, RINSE, RINSE
2. read the label
3. measure

Rinsing decreases a large amount of sodium found in the liquid that is in the can. REDUCE YOUR SODIUM BY RINSING YOUR BEANS!!

blog #44 music for motivation

Music pushes me to work harder, and for a longer period of time. I listen to music not only while working out but, also while doing homework because music helps me stay focused. Music has been therapy for me over the years.
Try listening to new music to stay motivated

Ten Therapeutic Characteristics of Music

• Music captivates and maintains attention—it stimulates and utilizes many parts of the brain.
• Music is easily adapted to, and can be reflective of, a person's abilities.
• Music structures time in a way that we can understand (“that's the last verse—my exercise session is almost over!”).
• Music provides a meaningful, enjoyable context for repetition.
• Music provides a social context—it sets up a safe, structured setting for verbal and nonverbal communication.
• Music is an effective memory aid.
• Music supports and encourages movement.
• Music taps into memories and emotions.
• Music—and the silences within it—provides nonverbal, immediate feedback.
• Music is success-oriented: people of all ability levels can participate.

blog 43: How much % organic are fruits labeled "organic"

                                        what does organic mean? What foods are best to eat organic?

growth hormones, antibiotics and pestisides are in genetically modified foods

organic foods can be free of some of these additives depending on how organic the product is so read the label.

best foods to eat organic are unprotected exposed foods like:

strawberries

peaches

apples

nectarines

foods that are not as important to eat organic (because they have a skin:)

banana

mango

avacado

kiwi

papaya

watermelon

check this link out for more info and pictures