All posts by NTrainers

Healthy Families

December 22, 2018

Stay Healthy As A Family

The holidays are here! We’re setting goals and resolutions for the new year, and spending more time with friends & family.  As we reconnect with parents & grandparents, one concern many of my clients have expressed is how they can help older loved ones stay in their own homes for as long as possible.  Normally, people think of things like removing clutter or extension cords they could fall on, finding top notch doctors, and getting insurance in order. These things are important! But fitness is also part of the solution.  While most people think Fitness = Weight Loss, for older family members, fitness can mean so much more:

Muscle can make it easier to:

  • Stand up from low chairs at restaurants and theaters
  • Lift heavy bags of cat or dog food
  • Climb stairs

Balance can make it simpler to:

  • Cross the street
  • Minimize use of a cane
  • Go out to movies, dinners, church, synagogue, etc. in winter, even when it’s raining or snowing

Flexibility can make it more realistic to:

  • Get down to the floor to play with pets or grandkids
  • Reach for jars or clothing items on high shelves
  • Get into and out of cabs
Regardless if your older family members are here in NYC or scattered across the country, encourage them to explore personal trainers, yoga teachers, and small group fitness classes in their own homes and at local gyms.  Senior fitness isn’t just at senior centers anymore!
ACE & NSCA Certified Personal Trainer
President
On the Mend Customized Fitness and Massage

Balancing Holiday Calories

HOW TO MANAGE THE HOLIDAY MACRO MADNESS!

It’s the most wonderful time of the year, with parties galore and bingeing in store on anything and everything we see! For some of us, it means letting loose and having a grand ‘ol time. For others, it means turning into the Grinch, because all we see are goodies we can’t or shouldn’t have.
But, fear not! With these few tips, you can still enjoy some holiday cheer and keep the scales balanced for a Happy New Year.

Track Your Calories & Macros

If you’re not tracking your daily calories and macronutrients (aka macros), start immediately. If you don’t, you can very easily end up consuming way too many calories in the blink of an eye (or several bites of a pie). One of the most popular apps is MyFitnessPal. It’s easy to use and your macro percentages can be customized. If you’re really old school (like Santa), then a pen and paper will do. Either way, tracking helps you think before you drink … and eat.

Divide and Conquer the Cravings

One of the best ways to control the holiday (or any day) bingeing is to eat your protein first. Protein is more satiating than carbs and fat. In addition, protein and carbs are 4 calories/gram, while fat is 9 calories/gram.
Another tip for portion control is to “share the wealth.” There’s no need to deprive yourself of your favorite meals or desserts, especially during the holidays. Simply divide them in half and share them with someone special. Sharing is caring!

Substitute “Nice” Versions For “Naughty” Favorites

One of the naughtiest seasonal beverages is egg nog. A quick search on MyFitnessPal showed that some can be as high as 240 calories for 0.5 cup. However, those made with almond milk are only 50 calories for the same serving. Another example is sharp cheddar cheese, which can be as high as 120 calories for 28 grams. But, a cheese alternative, such as Kite Hill Ricotta (made with almond milk, instead of cow’s milk), is only 80 calories for the same serving size.

Sleep Your Calories Away

Sleep is where the recovery starts. Research has shown that ideally, you should get 5 consecutive REM (rapid eye movement) sleep cycles, which occur every 90 minutes. The way to ensure this is by adhering to a good “sleep hygiene” routine. Try to maintain the same sleep/rise time and not vary it by more than an hour. Decrease all stimuli at least 2 hours prior to desired sleep time. This includes exposure to electronic devices, bright lights, conversation (positive or negative) and physical activity. Try to intake your last liquids 2 hours prior to sleep, as well.
One of the many side effects of not getting a good night’s sleep is fatigue. And when the brain and body is fatigued, it searches for energy. Food and drink are energy!
So eat, drink, sleep and be merry – wisely!

Finding The Right Personal Trainer

October 30, 2018

Choosing The Right Trainer

Clients often ask how to find a great trainer for their adult children, their elderly parents, or their friends.

Location

Are they hoping to go to a specific gym or studio?  Check if the trainer routinely rents there.  Looking for housecalls?  See if the trainer comes to their zipcode.  Not sure if they can really get an awesome workout in the park or in their tiny NYC apartment?  There’s only one way to find out – try once!

Coaching Style

If you’re the person who can be very critical of yourself, choose someone uplifting and positive.  If you’re the person who gets distracted, choose someone for whom being organized comes a little more naturally.  And if (like me) you’re a geek who wants to know how and why everything works, choose someone patient and knowledgeable who loves explaining the nuts and bolts of exercise.  If you love trainers with a “drill sergeant” personality, great!  Go for it!  Just know that that’s not the only style of trainer that exists.

Appearance

A common mistake among newbie clients is to choose a trainer who looks how they themselves want to look.  Clients that want to look slim and toned are often afraid to work with larger, more muscular trainers.  Clients that want to bulk up are often skeptical of a lean, wiry trainer.  But you could be missing out on the absolute best trainer for yourself or a friend.  No matter how much time and money you invest, you’re never going to look identical to your coach.  Instead, you’ll be a fitter, more vibrant version of YOU!
One of my friends is a retired professional fighter who has now become an outstanding personal trainer.  His buddies, including many successful executives, want to look like him – and I can understand why!  He’s not just buff; he also has great posture.  I asked how he tells clients to pick the perfect trainer for them.  He recommends that clients that want to build strength or bulk up work with trainers who are women or smaller build guys. Trainers who are now strong, but struggled to get there… as opposed to trainers like him who had to work hard for flexibility, but to whom strength & size came naturally.  He believes trainers that struggled to get strong will have more specific, more helpful corrections.  Even after all these years of telling clients they won’t look like replicas of their trainers, I was amazed by his answer.  So choose the trainer that has experience training people in your sport, with your goal, or with your type of injury, not the person who looks how you want to look!
ACE & NSCA Certified Personal Trainer
President
On the Mend Customized Fitness and Massage

Kegels, Yes or No?

 

To Kegel Or Not To Kegelotis

By Otis Collier, personal trainer

 

Why kegels may not be a good pelvic floor exercise

 
In my travels throughout New York City, the place where you can search, find, and experience just about anything you can think of, I have listened and contributed to numerous conversations about health and fitness. Especially with pregnant and postpartum mothers concerning their fitness, I have heard some very interested topics. But, my favorite topic is….the pelvic floor. Ask a mom “how do you heal and strengthen your pelvic floor?’ Without a doubt, many would say kegels. “Should you do perform them?” “Do they really work?” “How often do you perform them?” “Is it just squeezing and holding your tushy?” I will address what’s the difference between kegels and the pelvic lift and if kegels are helping or hurting your pregnancy and postpartum experience.
How do you heal and strengthen your pelvic floor? Without a doubt, many would say that “kegels” are a must do. But is that true? To learn something, there must be curiosity, and now that you’re interested, let’s address the most popular questions around and about the pelvic floor. Let’s address what’s the difference between kegels and the pelvic lift and discuss when kegels are helpful or harmful for your pregnancy and postpartum experience.
 
We all have heard of kegel exercises. It is promoted as the premiere way to improve
your pelvic floor pre and post-partum. Listening to the recent discussions centered around post baby bodies, I realized that the general public are mostly misinformed about pelvic floor health.
Pelvic floor training does not consist of ‘327 kegels’ each day. Yes, you’ll have some well-toned muscles, but more likely than not, those are not the muscles you mean to target. In fact, you improve your pelvic floor with pelvic lifts, not through kegel clenches, so let’s go through the anatomy of the pelvic floor.
 
The pelvic floor has two layers that each have several groups of muscles (I will spare you from super technical stuff). The layers are acknowledged as the “superficial” and “deep” pelvic muscles. The key is each layer is activated with two different strategies, kegels and pelvic lifts. But, what exactly are the differences between the two?
 
  1. Kegels only stimulate the superficial layer with clam-ing or the infamous “squeeze your rectal canal”. This isn’t the most effective technique since kegels only stimulate the skin and most of the genital region (happy dance for some people) through the pudendal nerve. Contrarily, pelvic lifts stimulates the deep layer of the pelvic floor including the bladder, uterus and anal canal. A fun fact is the pelvic lifts stimulates the same nerve (i.e. pelvic nerve) that causes the urge to push during labor once the child is within the birth canal.
 
  1. Kegels have a clam-like, flat sensation within the pelvic region. Got the picture? Picture them that’s the similar to a ‘preventing something from coming in,’ closed off feeling.
Pelvic lifts, on the other hand, stimulates a “pelvic pumping” of blood and nutrients into the engorable muscles of both the superficial and deep layers. The pelvic lifts contract and lift upward similar to a hammock. Once you perform a pelvic lift, the pelvic floor behaves like an energy trampoline bouncing energy throughout the pelvic region and entire body.
 
  1. Kegels are typical not coupled with breathing. They are usually performed in isolation. On
the other hand, the pelvic lifts with focus exhalation activates the pelvic floor which better
protects the internal pelvic organs. Here’s how to perform a focused exhalation:
 
Take a deep breath in through your nose, exhale through your mouth while making the
“Ssssssssssss” sound, similar to a tire leak. Furthermore, pelvic lifts encourage the
pelvic floor to be stimulated with all activities including jumping, coughing, sneezing,
running and even walking. Namaste.
 
 
 
Start incorporating pelvic lifts in your training program if you want to actually improve your pelvic floor and begin to train like a beast. So the next time you hear a mom speaking about kegels and her pelvic floor, you smile and say “to kegel or not to kegel?”
 

FITCURE Independent Personal Trainer Gym

October 28, 2018

Here is a sharp, new spot by veteran gym owner Dave Patane, that I thought you’d like to know about.
4 WEST 18 ST   |   NEW YORK   |   NY 10011
2nd Fl, Located Btw. 5th and 6th Ave

FITCURE is open to smart, conscientious fitness instructors looking for an exclusive vibe where education is a priority. Please send documents to info@fitcureny.com.

Once the below are received, access to the gym can be scheduled:
  • Copy of national certificate
  • Copy of CPR card
  • Liability insurance $1m in coverage listing FITCURE and address as additional insured on your policy
  • Government issued photo ID
  • Mindbody account for payment (book below)
A waiver must be signed on-site by clients as well as trainer.
SPECIAL OFFER: Get your first 5 appointments at 50% the original price (Discount rentals must be used within 30 days)
OUR FACILITY OFFERS
Weight rack w/ bench | cable machine, dumbells | kettlebells | barbells | sled | SkiErg ViPRS | Assault Airbike | battle ropes |
medicine balls | jump ropes | bands
stability balls | massage tables | mats
foam rollers | lacrosse balls | and more
We have 2 bathrooms, provide access to fresh filtered water, and a coat rack w/ cubby storage area to safely place your personal belongings. We also provide a small lounge space for clients to wait for their next appointment.

FITCURE is a 2,000 sq ft gym seeking to cap at 5 independent training sessions at a time. We also offer large group class space with a 12 person max capacity. FITCURE also looks to offer business and educational support providing over 20 years of experience in the industry.

Try out our gym and get your first 5 appointments at 50% the original price (Discount rentals must be used within 30 days)

Contact us and let us help you develop your personal training business at our location.
Visit by appointment only.
Contact David Patane at
(646) 644-4620

Flexibility, Mobility and Range of Motion

August 29, 2018

Untangling Flexibility, Mobility, and Range of Motionkyle

By Kyle Adam, yoga instructor
The terms mobility and flexibility are constantly interchanged for one another, but they are not exactly the same thing.
Knowing the difference between these concepts and utilizing them in your practice and/ or work out can catapult you towards achieving your goals.  We all want to be able to at least maintain our body’s abilities today for our future.  We want to be able to reach overhead and bend down to the ground- preferably without the audible grunt that usually follows.  We want to live and move easily.  
Mobility is composed of both flexibility and range of motion; even if the sound of greater mobility does not excite you, using a few of these tools and exercises could help you live a fully embodied life without restrictions.
 
Flexibility is your muscle’s ability to be pulled or stretched.  This does not require strength; all that is required is sheer elasticity of the muscle.  While flexibility is important, it is only half of the equation.
Range of motion relates to how far your joint can move.  You can call a joint flexible if it has full range of motion when the muscles in your joint are passive.  You can also say your shoulder has a great range of motion; meaning the muscles are flexible and the joint is fully expressive in all appropriate directions when pulled to those extremes.  So why not just say you have great if you are flexible and have great range of motion?
Great flexibility and range of motion cannot go anywhere without the muscular strength to move your joints and bones into their flexibility’s limits.  Mobility is motion; it is action.  Mobility is the culmination of your flexibility and strength to move, hold and lift your body against gravity.  Flexibility means you can throw and push your body to its furthest abilities without muscular engagement supporting your movement, but mobility uses your flexibility and muscular strength to healthily move and support your body in whichever way you choose to move it.  Mobility requires using your muscles with their flexibility to be fully supported in whatever you choose to do.
Sometimes you need to just work on the strength to hold your body to its flexibility, but other times strength will not help you work through a knot or any other restrictions held in your body.  Simple exercises to incorporate into your routine are as simple as foam rolling, self-massage, or rolling on a tennis ball.  I highly recommend regular (preferably once a month) bodywork such as massages, Rolfing, acupuncture, and chiropractic work.  Adding these concepts can help increase your flexibility and your mobility because they are not directly related- meaning one does not increase with the other, but they should be trained to work in tandem to their max for a fully embodied and supported life in and out of the gym (on or off the mat).  This work can help awaken dormant muscle fibers, which in turn, will help you use your body in a fuller, healthier way with whatever you ask of your body.  As a dancer, keeping flexibility and mobility training as well as regular bodywork (from my massage therapist, rolfer, and affectionate tennis ball) in my routine has helped me avoid injury, stay healthy, and even grow beyond my goals!
TIP:   Your backpack can be a useful prop to reestablish a healthy, strong, and correctly aligned posture.  I try to let my body absorb the weight of the backpack all day by shifting my spine back to meet the backpack rather than leaning forward all day and actually carrying it on top of my back.  I try to check in and carry the backpack with my back- moving from a more centered, stronger place.  I also regularly check in with my shoulders.  I ask them to soften, and let the straps of my backpack stretch my shoulders back, opening my chest and heart for all that is ahead!

5 Postpartum Recovery Exercises

August 28, 2018

Speed Up Your Postpartum Recovery With Just 5 Main Exercisesotis

By Otis Collier, personal trainer

Okay. You just delivered your beauty child. You finally finished all the “hard” stuff with
pregnancy and childbirth to only to be thrown into a 24/7 duty of caring for your new child. Not
only that, you need to quicken your recovery to get back in shape. Whether you know it or not,
you are performing several different exercises everyday. They are called “ADL” or what I call life
tasks of caring for your family, domestic duties while still handling your newborn. Therefore,
performing these 5 exercises will improve your postpartum recovery.
1. Hip hinge with a row. (Watch video here)
– It utilize your hips and legs instead of your spine. Your spine does not enjoy
flexion/bending forward with weight.
– It will strengthen your arms and upper body to support your growing child.
– You will be doing this movement everyday like putting your child in a car seat, stroller,
even during bath time.
– Helps with big hugs…well maybe not exactly but it’s a good start šŸ˜‰

2. Off set loaded carries (Watch video here)
– It is a core exercise where your spine prevents side bending.
– It is quite probable you will be carrying a child, stroller, and bag on one side while trying
to open a car door. So, having the core and overall strength would be useful.
– It strengthens your Diastasis Recti (DR)
– You would look like a boss in the gym carrying ridiculous amount of weight on one side
while not folding over. You’re a BOSS!!!!!
3. Unilateral standing leg reaches (Watch video here)– You walk on one leg at a time so why not train each leg independently.
– You will find yourself using your leg as your 3rd
“arm” while carrying things. (Every parent
has done this, I promise)
– Your legs will be stronger and your balance will improve.

4. Step up lunges (Watch video here)
– You will be able to transition between different levels from standing to sitting to kneeling
to even lying on the floor proficiently with better posture.
– This position is a very effective hip flexor stretch and hip stabilizer. This is pivotal since
laxity levels (which can lead to instability within the pelvis) can remain high up to 6
months postpartum or until you discontinue breastfeeding.
– You will be able to reduce lower back pain by using your hip, not your lower back for
better movement.
– It is a great position for hip and core exercises.
5. Unilateral rows (Watch video here)
It keeps your shoulders healthier and reverse rounded shoulders that occurs during
pregnancy.
– You will become a master at reaching for things while carrying objects in one hand.
– It helps tighten up that “bra strap” area (yup, that’s a scientific term)
– It will help improve your posture. This means the better alignment you are in, the move efficient
you will move and display strength. And, do you want to be strong??? Yes!!!!!

There you have it. 5 exercises to help your postpartum condition. Your training program
should always reflect your goals and demands in your everyday life. If not, you are serious
putting yourself at a huge disadvantage. If you are unsure about your current or soon to try
training program or you just want me to assess it for you, please contact me and I will do my
best to help you out.
Be strong and fit for you and your baby!!!

Fitness On City Streets

Urban Fitness

by Jim Fantone, personal trainer

It’s just another day in the city. Not just any city though. We, here in New York City are fortunate to have opportunities on every corner and in every neighborhood for exercise.

First of all, we walk. A lot. I do anyway. It’s a choice to walk 20 blocks each way to my next client rather than take the bus or subway. If I do ride the subway, at the end of each ride is yet another opportunity. Subway stairs are notorious for taking your breath away. I see a set of stairs and I see quads and glutes in action! Take two steps at a time and I see extreme walking lunges. Man, that feels good. A little bit of cardio too. Just don’t stop right at the top please. Don’t get me started!

I find exercise everywhere. As I’m walking up Broadway toward home, I encounter people walking haphazardly across the sidewalk. My friend calls them Diagonerds. You know those people who seem to be angling to the left until you try to go around to the right, and just then they change tactics and begin to go to the right, right in front of you! Back and forth they go. Almost like they’re blocking for you. My take on this is they are my offensive line and I am a running back following my blocking until we get clear of the oncoming traffic (the tacklers) and then I don’t need them anymore and I shoot the gap and fly past them. Thank you!

With so many obstacles and challenges in a city like this, there is no excuse for not exercising. None! Use a backpack so your shoulders are even and the weight of your stuff is not hanging off to one side and get out there and move! Raining? Snowing? It just adds resistance to the exercise. Use the energy to navigate rather than complain. Let’s use our bodies the way they were meant to be used. Moving! You will feel better, guaranteed.
Contact Jim Fantone today!
917-657-5489

The Cheat Meal

July 31, 2018

The Beauty of The Cheat Mealjulia

The Beauty of a Cheat Meal.
We all know about cheat meals. It’s a meal when you can eat whatever you want. One day a week. BUT  ! LET ME DROP A BOMB HERE ! You have to follow your diet first. And by diet I don’t mean eating chicken breast and cucumbers only. I mean you don’t snack or eat something that will bring you to a calorie surplus. If you trying to lean down you should stay in a calorie deficit not only for one day but for a curtain period of time.

 

So this is where cheat meal comes in handy! You are basically feeding your appetite and cravings and mind set and letting your nervous system to kinda relax and forget that you have some food restrictions.

 

But here you have to be very careful! And first off all be honest to yourself! Have you followed your diet the entire week ? Did you eat healthy and nutrient dense food and no junk or overeating happened? If you can answer that you’ve done everything right then YES go ahead and kill that cheat meal that you were planning for the entire week.

 

But if the answer is no. And you were cheating every here and there you would probably want to postpone your cheat meal. WHY ? well, because this is how people become overweight! Baby steps every week and you will gain weight for sure. 1 lb this week, another half a pound next week. And here you go ……

 

So my point is BE HONEST TO YOURSELF!
If you know that your diet wasn’t going that well for this week then skip this cheat meal! Maybe eat something smaller and more healthier then you were planning on eating but what is not on your weekly diet menu ! Instead eating a burger and french fries eat a burger without bun and fries, but with a big bowl of salad.

 

               ?? Julia Dars??

Look your best! Contact JULIA DARS today!

Pregnancy & Laying on Your Left Side

The Left Side is the Best Sideotis

It is commonly know that pregnant women are encouraged to lay on your side due to blood restriction to the uterus and fetus. However, there may be more benefits not only laying on your sides but laying on the left side. The left side roots more benefits compared to the right side. Here are a few reasons to favor the left side:
  1. Helps your back pain: Laying on your left side helps to relieve pressure on the back (with a pillow under a belly for support). It keeps the uterus from squeezing the liver, and increase blood flow to the uterus, kidneys, and fetus.
  1. It’s good for your heart: sleeping on the left side may help to take some pressure off the heart, as gravity can help facilitate both lymphatic drainage towards and aortic circulation away from the heart (Taking the old blood from the heart to the lungs for new fresh blood).
  1. Bolsters the lymphatic system:laying on the left side allows your body to filter fluid and waste via the lymph nodes as the left side of our body is the dominant lymphatic side. It helps the body process waste materials from the brain versus sleeping on the right side decrease the lymphatic system’s efficiency.
  1. Helps with your digestion:Sleeping on the left side helps with digestion because of gravity. It allows food waste to transition easily into the large intestine into the colon (you will poop in the morning). Laying on the left side allows the stomach and pancreas to hang naturally (your stomach lays on your left side). This allows the development of pancreatic enzymes and digestive processes humming. How? The shape of the stomach is enhanced in this position and allows more space for food to move easily versus the right side.
  1. Helps reduce acid reflux: Overall, lying down increases abdominal pressure and thus promotes gastroesophageal reflux. This cause the acid stomach contents are forced back up the esophagus causing heart burn.
So how do we make that change????
  • Try lying down with a pillow or your main squeeze while you relax your feet.
  • Use a body pillow to help reduce the chances of you rolling off your left side.
  • Avoid lying directing on your shoulder to reduce discomfort regardless the side you lie on (but you will choose the left side right???)
Overall, the human body is incredible and efficient at optimum function. Because we are completely asymmetric (i.e. heart on the left, liver on the right), we have natural physiological advantages to help with your health. Give it a try and I am sure you will see the left side is the best side…..#LeftSideNation