This is an expression that we often use with our clientele to explain that everything they do inside the gym, they can do outside.  More times than not, it will be more challenging for them outside rather than in anyway.  A staple of our philosophy is No Equipment Necessary.  Using your natural surroundings to your advantage, using nature and what’s out in the park as resistance, assistance. Overall, making the workout exciting and fun is the goal.

We’ve all been inside a gym, they all look the same, not the most aesthetically pleasing venues.  Grey walls and floors, the cold hard steel feel of Nautilus equipment, none of this is appealing or desirable to be around.  Conversely, outdoors we have the green grass and trees, the smell of the fresh air, the sounds of the birds.  The two are incomparable.  Your disposition and your state of mind is in such a better place when you’re outdoors than when you’re surrounded by four walls, a ceiling and a floor. 

There’s no substitute to your body adjusting to the natural environment, whether it’s sunlight, rain, or cold.  In extreme weather temperatures, whether hot or cold, your body has to adjust accordingly. An example of this is when it’s really cold out.  Your body has to regulate its internal temperature at 98.6. In order to do that, all your systems have to function and work that much harder. In order for those systems to work and function that much harder, you’re burning more energy.  If you’re burning more energy, in turn, you’re burning more calories.  Conversely, when it’s hot outside, your body has to regulate and cool your temperature to keep it in and around 98.6.  Again, in this situation, you’re burning more energy, and in turn, more calories, not to mention sweating profusely to keep it at that core temperature.

At Mind Over Matter, we offer an array of assorted activities and classes from the one-on-one training session to a boot camp class for all levels.  Those that do it, swear by it.  Some even work throughout the entire winter, regardless of snow or freezing cold temperatures.

All you need is a pair of sneakers, a bottle of water, and appropriate workout attire.  No inordinate initiation fee or monthly gym charge that’s deducted automatically from your credit card.  Just man versus environment, the way nature intended.

Although it’s as unpredictable as ever, the weather is getting warmer and the risk of ice and snow has subsided (fingers crossed), so now is the time to take advantage of what the local parks and playgrounds have to offer.  Many of us are so stuck in a workout pattern of going to the gym either before or after work and doing the same routine that it becomes difficult to break the habit.  As important as it is for you to challenge your body with new and different exercises in order to break through plateaus, it’s important for your mind and spirit to break free of old routines as well. 

I know a ton of people who live in NYC and never explore Central Park at all.  “I never have enough time” or “I’m so busy with work that I’m always exhausted” are age old excuses, not only for blowing off workouts, but also for not getting the most out of what’s out there.  Central Park is absolutely beautiful with various paths and walkways that lead to breathtaking views.  And with all of the trees and plants, it’s the closest we can get to actually breathing fresh air!  It’s truly a mini vacation from the stress and grind of the daily routine, including the same old stuff we encounter every day inside sports clubs. 

As a Personal Trainer and native New Yorker, I’ve always taken advantage of outdoor workouts in the park and they’ve always been the most popular with my clients.  It’s not often that you can actually do a full out sprint that lasts more than the quick few seconds it takes you to chase for a bus or are limited by space in a gym Studio, but in the park there are wide open fields to really open up the lungs and stretch out legs! Even a slower paced walk can get challenging as you walk up and down hills on a park hike.  And stretching  while under the warm sun and feeling the breeze blow will beat out a stretch in a sweaty, stale air gym any day! So the next time you start to feel like breaking out of the same old routine, remember what your mother used to say and go play outside!

Mike Riordan CPT

Founder Fit Tours NYC

www.FitToursNYC.com

As a quick bio, “ Mike led bootcamp workouts in Central Park through Neighborhood Trainers and Living Social. He was so passionate about his outdoor workouts that he got certified as an official NYC Sightseeing guide and started Fit Tours NYC, a fitness company that caters (but is not limited) to business traveling fitness enthusiasts offering outdoor workouts in and throughout Central Park.  This Season, Fit Tours NYC will offer discounted packages to locals who want to take advantage of outdoor workouts.

Most of us these days have trouble fitting in our daily routine of working out. I know

I know we all wish there was more time in the day but unfortunately there isn’t. Many clients and friends

often ask me this question- “How long will it be before I notice the effects

on my body when I stop exercising?”  My answer-Muscle strength may hold steady for as long as

three to six months. But endurance decreases with in two weeks, so if you tried your

usual cardio workout now, it would already feel harder. Plus, if you follow the same diet,

you may gain weight (and look less toned) because you’re burning fewer calories. How to

fight the decline? Research shows that you can maintain your strength by doing just one-

body weight session a week. And squeezing in some cardio-even if it falls short of the ideal

three-to-five-times-a-week schedule….it will also help keep the extra pounds away.

Clients frequently ask me, “what is the most effective form of cardio for weight loss?”  The makers of bikes, treadmills, and ellipticals all have slick ads to convince you that their brand is the secret to fat loss, and that their products are worth several thousand of your hard earned dollars.  These products do have some real benefits.  Indoor bikes are a lifesaver for people with injuries who can’t yet do weight bearing activities, and running (on a treadmill or outside) is a great way to burn calories while preparing for sports and life.  However, I ask you to consider the merits of a humble piece of equipment: the jump rope.  At just $30-$50, a well made jump rope can give you at least as good a workout as your gym’s $3,000 treadmill.  

According to LiveStrong.com, a 150 lb person burns approximately 750 calories per hour jumping rope, while a 200 lb person burns approximately 910 calories in the same time period.  When was the last time you hit those numbers by running or biking?  While no one will start out jumping for an entire hour, minute for minute, the jump rope can help you burn fat faster than almost any other fitness tool.  In addition, because most people jump intermittently, the jump rope offers all the advantages of interval training over steady state cardio, including a greater afterburn once your workout is completed.  Ultimately, the “best” form of cardio for any given client is not the one that burns the most calories; it’s the one they enjoy and will do consistently!  So if you love swimming, or rollerblading, or biking, go for it and ignore the naysayers who throw calorie statistics at you.  But if you want to relive some childhood fun and go for that maximum calorie burn, get out an old jump rope and give it a try. 

Fix #1: Fix Your Sleep
Research has shown that people who sleep less than seven
hours a night are up to 75 percent more likely to be obese.
Researchers from the Centers of Disease Control and
Prevention looked at data from the 2010 National Health
Interview Survey on sleep habits of U.S. workers. They
found that 30 percent of people in the study – which
calculates to about 40.6 million workers in the U.S. – get
fewer than six hours of sleep a night. A lack of sleep will
cause an increase in the appetite-stimulating hormone
ghrelin, and a corresponding decrease in leptin, a hormone
that helps you feel full.
But it’s not simply how many hours of sleep you get. It also
depends on when you get them. Many of our hormones are
produced in tune with the cycles of the sun and moon –
our natural circadian rhythms. With the rising of the sun
comes an increase in the the stress activating hormone
(cortisol) which peaks around mid-morning. As the day
progresses, cortisol levels decrease allowing for the release
of melatonin (the growth and repair hormone).
Our bodies are designed to wind down from sunset until
about 10 p.m. when sleep and physical repair should
begin. Your body’s physical repair cycle is from 10 p.m. to
2 a.m. and your body’s psychogenic repair takes place
predominantly from 2 to 6 a.m. So if you’re not going to
sleep until midnight, you’re missing out on two hours of
physical repair. Chronic exposure to light at night tells the
adrenal glands to continue their production of cortisol.
And if you’re constantly releasing cortisol during the day
and into the evening you will keep that dreaded belly
around your waist.

Fix #2: Fix Your Diet
The first rule of dieting is DON’T DIET!
If diets actually worked, then 60 percent of the U.S.
population would not be overweight and obese. If there
was a magic diet that worked for everyone there would not
be thousands of diet books crowding the shelves in the
bookstore. There’d only be ONE. Yes, if you go on a diet
you may lose weight, but I guarantee you will gain it back,
and then some.
You may often hear it’s simply calories in-calories out that
matters, but it’s not that simple. Calorically restrictive
diets don’t work in the long run because they disrupt
important hormones and enzymes and will only set you up
for long-term failure. It’s not simply how much you eat, it’s
what and when you eat it that is important.
Instead of dieting, learn how to eat right for you metabolic
type which is based on your own physiology. This is the
first step in determining the optimal fuel ratio for your
body.
Diet Do’s and Dont’s:
• Do eat protein at every meal (this will help build blood
sugar balance and keep your blood sugar levels stable).
• Don’t skip breakfast (especially important for females).
• Don’t skip meals and let your blood sugar levels crash.
• Finally, avoid processed and commercial foods as much
as possible as they have a negative effect on your health as
well as increasing body fat.

Fix #3: Fix Your Fluids
This is a big one! Approximately 75 percent of Americans
are chronically dehydrated. In 37 percent of Americans,
the thirst mechanism is so week that it is often mistaken
for hunger. Even mild dehydration will slow down one’s
metabolism as much as three percent.
When I ask my clients how much water they drink in a
day, the most common response is, “Not Enough”! Well
what is enough? The rule for how much water you should
drink is very simple. Drink half of your body weight in
ounces per day. For example, a 200-pound man needs 100
ounces per day. That’s approximately three liters per day.
Hydration helps to normalize cortisol levels. Cortisol
regulation is the most important factor for performance
and health.
As you’re drinking water your body will be less likely to
hold onto water. Drinking H2O will signal your kidneys to
increase the hormone that tells your body to release water
(making you pee). So keep the water coming in so you
body will flush it out.
Oh, and other fluids (coffee, tea, juices, soda, soups, milk)
DO NOT COUNT!

Fix #4: Fix Your Fitness
Oh yeah, exercise. Let’s not forget that. Exercise is such a
broad term. It means different things to different people.
But the majority of the population needs a lot more of it!
For many, the first type of exercise many people choose for
weight loss is to put on a pair of running shoes and go for a
jog. Seems logical, practical, but this type of exercise is
actually the least efficient method for fat loss. Back to that
later. What you want to pick are activities that do promote
fat loss, long after the exercise is over. And these would be:
1. Metabolic Resistance Training (a.k.a. Strength
Training or Weight Training) Resistance training
increases and maintains lean muscle tissue, which boosts
your metabolism long after the training ends.
Resistance training offers the biggest bang for your buck
towards achieving a lean, fit body. My advice is to forget
about traditional machine-based exercise and body part
training (e.g. Chest & Tri’s/Back & Bi’s).That is so
yesterday! Be sure to find a qualified coach to teach you a
functional movement based approach to total body
resistance training.
2. High Intensity Interval Training (HIIT) HIIT is
cardio performed at such an intense level that you are
actually performing anaerobically rather than aerobically.
This type of training burns more calories than steady-state
training. HIIT also elevates your metabolism for hours
after you finish because you consume a great deal more
oxygen recovering from the bout of exercise than you
would have if you’d just done a steady-state workout. This
is known as Exercise Post Oxygen Consumption,
(E.P.O.C). It will have you burning up to nine times more
fat while sitting on the couch later that night than if you
had spent an hour on the treadmill watching the news.
3. High-Intensity Cardio Interval Training This is
aerobic cardio, but it’s still intervals. Longer periods of
intensity with longer periods of rest than the previous
model. It increases whole body and skeletal muscle
capacity for fatty acid oxidation during and after the
training is over.
4. Steady State Cardio: I promised I’d come back to it.
Almost always a new exercisers first choice is last on the
list when it comes to burning calories efficiently. This type
of exercise burns calories during the workout, but that’s it.
• It does not build lean body tissue.
• It will not increase your resting metabolic rate (RMR).
• It does not increase E.P.O.C.

Fix #5: Fix Your Fun Time
We’re all over-stressed and over stimulated. Your body
and mind need time to repair and recover from the daily
grind as well as your exercise program, which is just
controlled stress.
Chronic stress keeps cortisol levels high all day long which
will increase body fat storage and have a negative effect on
overall health.
Make sure you add stress-reducing activities or inactivities
into your week such as: stretching, yoga, walking,
meditation, a hot bath, a massage or even a good movie
with a friend.
Brett’s Cohen’s Bottom Line:
If you want permanent, long-lasting fat loss you need to
understand that being lean isn’t just a summer fling. It’s a
permanent relationship with yourself, for yourself.
The only thing thing that works long term is changing the
lifestyle patterns and thinking patterns that put the
pounds on in the first place. That means learning what to
eat and when to eat it based on your own physiology. It
means implementing a lifestyle plan that includes
sufficient amounts of water, movement and rest that will
stimulate your metabolism as well as improve your quality
of life.
Remember, the body never lies. If you don’t like what you
see in the mirror, only you have the power to change that.
For more information on how you can live a healthy and
well-balanced lifestyle, visit Integrated Training
System.-Written by Brett Cohen

This is an hour-long outdoor boot camp class with Mister Abs himself, Levi James.The Blast of Fitness classes, held at John Jay Park on the UES, incorporate Intense Abwork and core , drills, kickboxing, body sculpting, Pilates mat, and cardio. In addition to burning loads of calories, you’ll strengthen your core, improve your posture, and tone up. And with the unique combo of techniques, each part of your body will receive its own intense workout. The class ends with a complete stretch that is part of Levi’s Amazing Grace program. Levi also brings an array of equipment that most boot camps lack. Bring a mat/towel and a bottle of water and be ready to sweat.

Levi has 19 years of teaching and training experience under his belt. Among other designations, he’s certified in sports nutrition, Pilates, and weight training. He’s worked with Charlie Cassis, a three time kickboxing world champ, and was featured in Shape Magazine.

Classes are discounted 55% until June 4^th, 2012. 25% renewal available afterward. Packages available.

https://secure.lifebooker.com/getloot/ffs_deals_mister_abs

Brooklyn
Bay Ridge
    Bedford-Stuyvesant
    Bensonhurst
    Bath Beach
  Boerum Hill
   Borough Park
Brighton Beach    Brooklyn College
   Brooklyn Heights
   Brooklyn Navy Yard
    Brower Park
Bushwick
    Canarsie
    Carroll Gardens
    Clinton Hill
  Cobble Hill
    Columbia Heights
Coney Island
    Crown Heights
   Cypress Hills
   Ditmas Park
    Downtown Brooklyn
    DUMBO
Dyker Heights
    East Flatbush
   East New York
   Flatbush
      Flatlands
   Fort Greene
Fort Hamilton
  Gowanus
    Gravesend
    Greenpoint
     Greenwood 
   Homecrest
Industry City    Bush Terminal
   Jamaica Bay
    Kensington
    Kings Highway    Kings Plaza
Madison
   Manhattan Beach
   Marine Park
   Midwood
   Mill Basin
   Park Slope
Parkville
   Prospect Heights
    Prospect Lefferts Gardens
      Prospect Park South
   Red Hook
Sea Gate
   Sheepshead Bay
  Starrett City
   Stuyvesant Heights
   Sunset Park
   Vanderveer
Vinegar Hill
   Weeksville
    Williamsburg
   Windsor Terrace
       Prospect Park   Brownsville

Manhattan

Alphabet City     Ansonia     Astor Row     Battery Park City     Bowery
Carnegie Hill     Central Park     Chelsea     Chinatown     Civic Center
Columbus Circle     East Harlem     Financial District     Flatiron     Garment District
Gramercy Park     Greenwich Village     East Village     West Village     Hamilton Heights
Harlem     Hell’s Kitchen / Clinton     Herald Square     Inwood     Kips Bay
Lenox Hill     Lincoln Square     Little Gramercy     Little Italy     Lower Manhattan
Lower East Side     Madison Square     Manhattan Valley     Meatpacking District     Midtown
Morningside Heights     Murray Hill     NoHo     NoLita     Peter Cooper Village
Roosevelt Island     SoHo     South Street Seaport     Spanish Harlem     Stuyvesant Town
Stuyvesant Square     Sugar Hill     Sutton Place     Theater District     Times Square
Tribeca     Turtle Bay     Union Square     Upper East Side     Upper West Side
Washington Heights     Wall Street     Yorkville

Queens

Hunters Point     Astoria     Long Island City    Ditmars     Steinway    Sunnyside
Woodside     Jackson Heights  La Guardia     East Elmhurst     North Corona     Elmhurst
Maspeth     Corona     Ridgewood     Middle Village     Rego Park     Forest Hills
Glendale   Forest Park     Kew Gardens     Flushing Meadow     Corona Park
Woodhaven     Richmond Hill     Ozone Park     South Ozone Park     Lindenwood
Howard Beach     Old Howard Beach     Broad Channel     Breezy Point     Roxbury
Heponsit     Belle Harbor     Rockaway Park     Hammels     Arverne     Edgemere
Bayswater     Far Rockaway     Rosedale     Brookville     Springfield Gardens South
Springfield Gardens North     Laurelton     Cambria Heights     St. Albans     Jamaica
South Jamaica     Hollis     Queens Village     Jamaica Estates     Jamaica Hills     Utopia
Hillcrest     Kew Garden Hills     Pomokok     Fresh Meadow     Oakland Garden
Bellerose Floral Park     Douglaston     Little Neck     Alley Park     Bayside     Clearview
Auburndale     East Flushing     Queensboro Hill     Flushing     Murray Hill
Bowne Park     Whitestone     College Point

Brooklyn
Bay Ridge
    Bedford-Stuyvesant
    Bensonhurst
    Bath Beach
  Boerum Hill
   Borough Park
Brighton Beach    Brooklyn College
   Brooklyn Heights
   Brooklyn Navy Yard
    Brower Park
Bushwick
    Canarsie
    Carroll Gardens
    Clinton Hill
  Cobble Hill
    Columbia Heights
Coney Island
    Crown Heights
   Cypress Hills
   Ditmas Park
    Downtown Brooklyn
    DUMBO
Dyker Heights
    East Flatbush
   East New York
   Flatbush
      Flatlands
   Fort Greene
Fort Hamilton
  Gowanus
    Gravesend
    Greenpoint
     Greenwood 
   Homecrest
Industry City    Bush Terminal
   Jamaica Bay
    Kensington
    Kings Highway    Kings Plaza
Madison
   Manhattan Beach
   Marine Park
   Midwood
   Mill Basin
   Park Slope
Parkville
   Prospect Heights
    Prospect Lefferts Gardens
      Prospect Park South
   Red Hook
Sea Gate
   Sheepshead Bay
  Starrett City
   Stuyvesant Heights
   Sunset Park
   Vanderveer
Vinegar Hill
   Weeksville
    Williamsburg
   Windsor Terrace
       Prospect Park   Brownsville

Manhattan

Alphabet City     Ansonia     Astor Row     Battery Park City     Bowery
Carnegie Hill     Central Park     Chelsea     Chinatown     Civic Center
Columbus Circle     East Harlem     Financial District     Flatiron     Garment District
Gramercy Park     Greenwich Village     East Village     West Village     Hamilton Heights
Harlem     Hell’s Kitchen / Clinton     Herald Square     Inwood     Kips Bay
Lenox Hill     Lincoln Square     Little Gramercy     Little Italy     Lower Manhattan
Lower East Side     Madison Square     Manhattan Valley     Meatpacking District     Midtown
Morningside Heights     Murray Hill     NoHo     NoLita     Peter Cooper Village
Roosevelt Island     SoHo     South Street Seaport     Spanish Harlem     Stuyvesant Town
Stuyvesant Square     Sugar Hill     Sutton Place     Theater District     Times Square
Tribeca     Turtle Bay     Union Square     Upper East Side     Upper West Side
Washington Heights     Wall Street     Yorkville

Queens

Hunters Point     Astoria     Long Island City    Ditmars     Steinway    Sunnyside
Woodside     Jackson Heights  La Guardia     East Elmhurst     North Corona     Elmhurst
Maspeth     Corona     Ridgewood     Middle Village     Rego Park     Forest Hills
Glendale   Forest Park     Kew Gardens     Flushing Meadow     Corona Park
Woodhaven     Richmond Hill     Ozone Park     South Ozone Park     Lindenwood
Howard Beach     Old Howard Beach     Broad Channel     Breezy Point     Roxbury
Heponsit     Belle Harbor     Rockaway Park     Hammels     Arverne     Edgemere
Bayswater     Far Rockaway     Rosedale     Brookville     Springfield Gardens South
Springfield Gardens North     Laurelton     Cambria Heights     St. Albans     Jamaica
South Jamaica     Hollis     Queens Village     Jamaica Estates     Jamaica Hills     Utopia
Hillcrest     Kew Garden Hills     Pomokok     Fresh Meadow     Oakland Garden
Bellerose Floral Park     Douglaston     Little Neck     Alley Park     Bayside     Clearview
Auburndale     East Flushing     Queensboro Hill     Flushing     Murray Hill
Bowne Park     Whitestone     College Point

Finding a good Yorkville yoga instructor and/or yoga studio is crucial to achieving results and continued success in a yoga regimen. The combinations of mental and physical aspects of yoga exercises, and the precision necessary to complete them correctly, drives many residents of the Yorkville area of Manhattan to yoga classes. For those in the New York City’s Yorkville area that do not have the time or transportation to maintain a dedicated schedule, NeighborhoodTrainer.com has a solution. NeighborhoodTrainer.com will match up a yoga instructor with clients in Yorkville and throughout Manhattan. Yoga instructors post their resume on the NeighborhoodTrainer.com website for the review of potential clients.

Neighborhood Trainers professionals are listed with their qualifications, information about services and operating area. Yoga instructors in NYC can be found for nearly every zip code in Manhattan, Brooklyn, Queens, Staten Island, and the Bronx, representing all levels of yoga instruction and a wide range of pricing options. Visitors to the site will simply enter some information about their location and services requested, resulting in a list of potential suitors. Yoga instructors in Staten Island are listed on the site with small biographies and detailed descriptions of available options. Profiles leave little to the imagination for potential clients, providing information on cost, languages spoken, insurance certifications, notable achievements or qualifications and zip codes where meetings can be arranged. The convenience of a yoga instructor in Staten Island coming to a private residence for sessions eliminates much of the collateral expense and stress associated with getting to the gym or facility at specific times. Rather than gambling on traffic, lugging a yoga mat around all day and dealing with a crowded room, using NeighborhoodTrainer.com brings the yoga instruction to the client.

If you are a NYC yoga instructor and work with clients in Yorkville, consider listing your profile on NeighborhoodTrainer.com today!

Manhattan personal trainers
Manhattan pilates instructors
Manhattan yoga instructors
Manhattan nutritionists
Manhattan health coach
Manhattan Massage

]]> http://www.neighborhoodtrainer.com/yoga/yorkville-2/feed/ 0 http://www.neighborhoodtrainer.com/yoga/wall-street-2/ http://www.neighborhoodtrainer.com/yoga/wall-street-2/#comments Thu, 03 May 2012 13:48:49 +0000 NTrainers http://www.neighborhoodtrainer.com/?p=7022 Continue reading →]]> Enter your Wall Street zip code above to see a list of yoga instructors available in your Manhattan, NYC neighborhood.

Finding a good Wall Street yoga instructor and/or yoga studio is crucial to achieving results and continued success in a yoga regimen. The combinations of mental and physical aspects of yoga exercises, and the precision necessary to complete them correctly, drives many residents of the Wall Street area of Manhattan to yoga classes. For those in the New York City’s Wall Street area that do not have the time or transportation to maintain a dedicated schedule, NeighborhoodTrainer.com has a solution. NeighborhoodTrainer.com will match up a yoga instructor with clients in Wall Street and throughout Manhattan. Yoga instructors post their resume on the NeighborhoodTrainer.com website for the review of potential clients.

Neighborhood Trainers professionals are listed with their qualifications, information about services and operating area. Yoga instructors in NYC can be found for nearly every zip code in Manhattan, Brooklyn, Queens, Staten Island, and the Bronx, representing all levels of yoga instruction and a wide range of pricing options. Visitors to the site will simply enter some information about their location and services requested, resulting in a list of potential suitors. Yoga instructors in Staten Island are listed on the site with small biographies and detailed descriptions of available options. Profiles leave little to the imagination for potential clients, providing information on cost, languages spoken, insurance certifications, notable achievements or qualifications and zip codes where meetings can be arranged. The convenience of a yoga instructor in Staten Island coming to a private residence for sessions eliminates much of the collateral expense and stress associated with getting to the gym or facility at specific times. Rather than gambling on traffic, lugging a yoga mat around all day and dealing with a crowded room, using NeighborhoodTrainer.com brings the yoga instruction to the client.

If you are a NYC yoga instructor and work with clients in Wall Street, consider listing your profile on NeighborhoodTrainer.com today!

Manhattan personal trainers
Manhattan pilates instructors
Manhattan yoga instructors
Manhattan nutritionists
Manhattan health coach
Manhattan Massage

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